WOD 542

Main – CrossFit

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A. Warm-Up

4 Slow Rounds

Run 200m

15 KB Swings

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

For Time:

15 Rounds

10 HSPU

10 Front Squat 135/95lbs

10 Calories on the rower

Rx Plus = 15 Rounds

Rx = 10 Rounds

C. Interval Work

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Burpees

12 CTB Pull-ups

14 Alternating Pistols

Rest 90 Seconds

D. Olympic Lifting

D: Power Clean (3-3-3-2-2-1)

E. Strength

E: Deadlift (3-3-3-3-3-3-3-3)

F. Embrace the Suck

F: Metcon (3 Rounds for time)

3 Rounds

Assault Bike 1 Mile

Rest 3 Minutes

G. Accessory

G: Metcon (AMRAP – Reps)

Death by strict pull-ups

Beat your score from week 1.

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